Tag Archives: Energy

The Dangers of Excess Body Fat

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Most people’s primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you’re obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are “full,” the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can’t use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

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10 Ways to Keep Your Fitness Plan on Track During the Holidays

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The average American does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, most of us will gain seven pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.

Life Time Fitness, Inc., a Healthy Way of Life company that operates 30 multi-purpose, state-of-the-art Sports, Fitness and Recreational Centers in eight national markets — Minnesota, Illinois, Michigan, Ohio, Indiana, Virginia, Arizona, and Texas — has set the industry standard in providing consumers with the absolute finest in sports and fitness centers

“This is an especially challenging time of year for those who are trying to maintain healthy habits such as working out and eating low-fat, low-calorie foods,” says Jeff Zwiefel, vice president of the nutritional products division at Life Time Fitness. “We’re constantly urged to have another helping, enjoy a holiday treat or skip the workout to go shopping instead. No wonder nearly everyone gains weight,” he points out.

But complete deprivation is not the answer. “The holidays are meant to be enjoyed,” Zwiefel says. “At Life Time Fitness, we think it’s possible to balance healthy habits with enjoying special gatherings and traditions. We encourage balance and moderation in all areas of your life,” he says.<

Here are 10 great tips, courtesy of Zwiefel, for staying fit and eating well over the holidays.

  1.  Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.
  2.  Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
  3.  Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you’re at a party.
  4.  Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.
  5.  Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training, that are essential to maintaining a healthy way of life. If you’re thinking about joining a fitness center, fall is a great time to sign up.
  6.  Acknowledge that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.
  7.  Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you’ll also be removing yourself from the temptation to continue eating unnecessary calories.
  8.  For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered. Life Time Fitness offers a full line of nutritional products, including men’s and women’s multivitamins, energy bars and shakes and weight-loss supplements.
  9.  Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.
  10. Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don’t be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.

For more information about Life Time Fitness centers and nutritional products, please visit www.lifetimefitness.com.

Courtesy of ARA Content

Health must be Earned and Learned

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The after 50 set back that occurs in many people is due to improper diet. Once you past the age of 50, you must begin to rebuild your body — if you wish to avoid senility and retain sound mentality and physical vigor. As long as you supply the body with the materials it needs to rebuilt and repair cells you will have good health.

Re-examine your dietary habits — make sure your daily intake of food is nutritional. Slowly eliminate processed food (which is white flour and their products, french fries, cake, cookies etc.) and sugar from your eating habits. Now, you might say what’s left? There are many natural foods that are super in nutritional value and will do wonders for your muscle size and overall shape. It’s time you began to build a knowledge and understanding for good nutrition while you build your body. Be aware of the vitamins, minerals in food and what fantastic things these foods can do for you and your body.

Protein is the bodybuilding substance needed to form new tissues and cells and rebuild and repair old one. Your blood, tissues, organs, skin, hair, and nails are about 95% protein, along with your bones and nerves. Meat, fish, eggs and poultry are known as complete proteins. Others include soybeans, sunflower seeds, and peanuts. 60% of protein consumed is changed into sugar (glucose), that’s why sugar is completely unnecessary in your bodybuilding diet.

2/3 of your diet should be protein — the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It’s the number on food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.

Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It’s excellent source of high quality protein, vitamins and minerals. Eggs, are another superior protein food, 1-2 a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consist of an abundance of fat free protein, vitamins and minerals. It’s known to rejuvenate the heart, brain, and verves and strengthens the failing body.

Natural carbohydrates invigorates the body and supplies is with warmth and vitality. The potato is not to be eliminated from your bodybuilding diet. It’s a vegetable and contains many nutritional elements and it’s very easily digestible. Honey is in the blood stream 20 minutes after eaten. It’s the best heart stimulant you can use. Honey has much greater advantage over sugar. It fills any void that may occur in the daily intake.

Here are the 4 fine qualities of honey:

a wholesome food

it’s a purifying cleanser

it has regenerative power

it’s a sweet that has natural laxative qualities

REMEMBER: It is not how much you eat — it’s what happens to the food after you have eaten it. Eating large quantities of food will not help your muscle building progress it it’s the wrong food!!

Don’t Hibernate! Some Ideas for Family Winter Outdoor Fun

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This winter season don’t let your family hibernate inside. Why not
put all that fresh snow to good use? Bundle everyone up and participate in some
fun activities the whole family will enjoy.

There are all kinds of ways for kids and parents to enjoy the outdoors
together in the winter. Along with the typical winter sports, there are also
games and creative projects that children really enjoy — and the exercise is
good for them too.

Here are some ideas from the experts at Wham-O to help get kids off the couch
and outside for interactive snow play this winter:

* Head for the sledding hill. Now with so many sledding options, the whole
family will have a blast whooshing down snow-covered hills. In fact, kids and
parents can ride together on the huge, double-walled Turbosaucer Snow Saucer. Or
cause a storm of excitement with the 43 inch SnowBoogie Thunder, a super-light,
shock absorbing foam sled with an ultra-fast SpeedSlick bottom, sure to produce
thunderous applause and crowd-pleasing cheers all winter long.

* Don’t leave the little tots in the “snow” dust. A Baby Sled is a
great way for parents to safely introduce their young toddlers to sledding,
while smaller sleds, such as the Sledz Racer Jr. and the Snowboogie Racer Jr.,
let younger kids hit the slopes by featuring lightweight foam designs to absorb
shocks and a Speedslick bottom for maximum fun.

* Build a cutting-edge snowman with a Snowman Kit. Kids can let their
imaginations run wild as they build a snowman sporting a Mohawk, earring, nose
rings and sunglasses. The Snowman Kit, which contains weather-tough plastic
components, also comes in a traditional version with a black top hat and scarf,
for a more classic-looking snowman.

* Build a classic snow fort — all you’ll need is snow. Create a big mound
and pack it down by stepping, jumping and even rolling on it. Once a solid,
round pile has been created, make a doorway and begin tunneling into the mound.
Continue to shovel snow out of the center and pack it on top. Once inside, use a
smaller shovel to make a space inside. You can cover the floor with a straw mat
and poke holes through the ceiling and sides to make skylights and windows. Snow
fort walls should be at least one foot thick.

For more information about WHAM-O’s outdoor products visit www.wham-o.com.

Courtesy of ARA Content

South America’s Yerba Mate Gives All-Natural Energy Boost

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Millions of Americans rely on coffee and sugary drinks filled with calories to get them started in the morning; but thanks to a movement that started in South America, Americans may soon be singing the praises of a different all-natural pick-me-up. Yerba maté, a tea-like beverage that has been popular in Argentina, Uruguay, Paraguay and Southern Brazil for generations, is starting to catch on in the United States.“I like it because it wakes me up without the nervousness and jitters I got from drinking coffee,” says Jamie Rosen, 39, a hairdresser from Scottsdale, Ariz., who was recently the focus of a feature Woman’s World story on yerba maté. Rosen discovered the tea “from a friend who recommended it for my health. After having my son I was not able to drop the weight I had gained and I was not accustomed to the extra weight.”Clinical studies have shown that caffeine-sensitive individuals generally have very positive results with yerba maté, made from the dried leaves of the “Ilex Paraguariensis” — an indigenous holly-like plant that grows wild in South America. Unlike coffee, yerba maté comes equipped with a wealth of nutrients to provide a broad range of vitamins, minerals and antioxidants to the body. Since pre-Colombian times, the native people of Paraguay have gathered the leaves to use them in their folk remedies and as a stimulant and restorative tonic. Yerba maté is widely regarded as an excellent appetite suppressor when consumed 15 to 20 minutes before meals which makes it an effective drink for weight loss. Yerba maté is also credited with improving energy levels and supporting the immune system.

“I have more energy and I’m more alert but without the negative side affects that I get when I use some other energy drinks,” says Rosen. “Then of course there’s the weight loss which has just been wonderful. I’ve gotten creative in preparing my yerba maté. The directions say to serve it hot or cold. In the summer I would put ice and a couple of scoops of the instant tea into a blender and make my own version of specialty blended coffee. I call it Blended Yerba Maté Royale.”Maté is most often consumed in tea bags that come in flavors including chai, vanilla, and mandarin orange. The most flavorful maté is sweetened with stevia, a natural sweetener. Instant dissolving maté is also a convenient and easy way to drink maté.

Traditionally, maté has been prepared in a gourd or mug and sipped through a bombilla (a filtering straw which extracts the most nutrients by pulling the water across the leaves) nestled into the herb. Hot — never boiled — water is poured to the top. The water will cause the leaves to swell and the water at the top of the gourd will look frothy and green, indicating its nutrient-rich properties. The gourd can be refilled five or six times until the green froth is gone, which means the leaves are depleted, and it’s time to refresh the infusion. Yerba maté can also be served cold as a refreshing sun tea.“I drink at least 16 ounces of yerba maté a day and I just love it,” adds Rosen.One of the main distributors of yerba maté tea in the United States is Wisdom Natural Brands, the distributor of Wisdom of the Ancients and La Merced, two major brands of maté. For a free sample call (800) 899-9908 or go to www.wisdomnaturalbrands.com.

Courtesy of ARA Content

Best results using Strength training

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Whether you are a beginner at strength training (also referred to as weight training or weight lifting) or one who is already advanced, needing alternate exercises to add variety, increase intensity or overcome a frustrating plateau, a Strength Training program will help you develop your own program step-by-step, educating you in the safest and most effective ways to strength train.

Many people don’t realize the numerous benefits of a sound strength training program: increases in muscle size (if desired) and tone; increased muscle, tendon, bone, and ligament strength; increased physical performance and appearance; improved metabolic efficiency; and decreased risk of injury. A good Strength Training program provides clear explanations, exercise instructions, video demonstrations, and customized strength training programs that will allow you to achieve the results you desire.

Cardiovascular Exercise Safety Precautions

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Cardiovascular exercise has received a lot of attention over the last 15 years as the centerpiece of physical fitness, weight management, and cardiorespiratory (heart and lung) health. The terms cardiovascular exercise, cardiorespiratory fitness and aerobic exercise are all synonymous. This kind of exercise requires large muscle movement over a sustained period of time, elevating your heart rate to at least 50% of maximum level. Examples include walking, jogging, biking, swimming, and any other repetitious activity that can be performed over an extended period of time.

Cardiovascular exercise has numerous benefits. They include a decreased blood pressure, increased HDL (good) cholesterol (high-density lipoproteins responsible for removing LDL (bad) cholesterol from the cells in the arteries and transporting it back to the liver for removal from the body), decreased LDL cholesterol, decreased body fat, decreased glucose-stimulated insulin secretion (this increases capillary density and blood flow to active muscles), increased heart and lung function and efficiency, and decreased anxiety, tension, and depression.

All of these benefits combine to help lower your risk of cardiovascular disease by reducing risk factors like obesity, hypertension, and high blood cholesterol. In addition, cardiovascular exercise serves as a foundation for the activities of daily living, sports, and other outdoor activities. Activities such as tennis, golf, skiing, dancing, basketball, volleyball, boxing, hiking, and strength training programs all benefit from cardiovascular exercise. Your enjoyment of day-to-day and physical activities will also greatly benefit because you will have more stamina, less fatigue and less risk of injury. However, there are several precautions you should take to help maximize exercise safety.

Post-meal Exercise
Cardiovascular exercise soon after a full meal can compromise oxygen and nutrient delivery to the working muscles, and cause gastric discomfort. Thus, you should wait at least 60-90 minutes after a full meal before engaging in cardiovascular exercise. The level of exercise and the amount and type of food consumed affect the time required for digestion to be completed before beginning exercise. The higher the exercise intensity and/or the greater the amount food consumed, the longer the time should be between eating and exercising.

Exercising in Hot Weather
Another factor that increases the risk of injury and complications is exercising in hot weather. The following are guidelines to prevent heat stress:

1. Allow 1-2 weeks for acclimatization to a hot environment

2. Avoid training in the hottest part of the day, usually between 10 a.m. and 4 p.m., during the summer.

3. Drink water before, during and after exercise. During prolonged cardiovascular exercise, drink 4-6 ounces of fluids (preferably water) every twenty minutes.

4. Wear loose-fitting clothes that allow for evaporation of sweat.

5. Decrease training intensity by monitoring heart rate in hot environments.

6. Take a 10-15 minute rest for every 45-60 minutes of physical activity.

7. Give special consideration to, and use caution if you are a heat-sensitive person (obese, unfit, history of heat stroke, etc.).

Pollutants
Pollutants can also have adverse effects on the body. This is of concern if you exercise outdoors in or near big cities. Some common ones include ozone, carbon monoxide, and sulfur dioxide. The most problematic of these pollutants is ozone, or smog, which is caused by the combination of ultraviolet light and emissions from internal combustion engines. Ozone exposure may impair lung function during cardiovascular exercise. Carbon monoxide is another common air pollutant that can reduce exercise safety and effectiveness. This is caused by exposure to crowded freeways or smoke filled rooms. Sulfur dioxide is not a major irritant for most people, but those with asthma or bronchospasms tend to be adversely affected by it.

Cardiovascular exercise provides many important benefits that cannot be achieved by any other exercise or activity. Cardiovascular exercise is also very convenient; you can do it in the outdoors or inside while watching television or reading a book. However, when enjoying this great form of physical activity, be sure to adhere to these precautions so that your program is not only effective, but safe as well. Good luck: I hope you enjoy all the wonderful benefits of a safe and effective cardiovascular exercise program.

By Chad Tackett